HOW TO IMPROVE YOUR DAILY HEALTH IN 8 EASY STEPS
In this new and ever-changing fast-paced world, it can be difficult to set the right amount of time aside to improve your health. Take a look at these 8 easy steps that you can integrate into your life to improve your daily health and quality of life.
1) DRINK MORE WATER
Our bodies are made up of 60% water, so it is no surprise that it is crucial to our health. However, Americans are only drinking 20 ounces on average every day. This is a far cry from the 67 ounces recommended for women and 84 ounces for men each day. Drinking water can increase weight-loss by 44% over 3 months, prevent dehydration headaches and even increase your cognitive function. Studies have shown that even a 1% decrease in fluids can impair mood and concentration in women and increase anxiety and fatigue in men. Try drinking a glass of water before meals and carrying a BPA-free water bottle with you on the go to increase your daily water intake.
2) GET THE RIGHT AMOUNT OF PROTEIN
Protein does a lot more than just aid muscle growth in our bodies. Protein can help you to lose weight, increase brain function and energy levels, regulate and stabilize blood sugar and even boost your immune system. The general recommended intake of protein is 0.36 grams per pound or 0.8 grams per kilogram of body weight. Take a look at your diet and make sure you are getting the right amount of protein every day. If not, try Natureal’s Whey Protein powder with 24 grams of protein in a single serve.
3) MAINTAIN A HEALTHY RATIO OF GUT BACTERIA
There are many types of “good” bacteria living in your gut that help you digest food and ward of viruses and illnesses. The problem is, many of us are killing them off by way of excessive anti-biotic use and ingestion of artificial colors and sweeteners. It is important to keep a ratio of 80/20 good bacteria and bad bacteria. Eating fermented foods like kimchi and yogurt, or taking a course of probiotics will increase your good bacteria and your overall health.
Use Probiotics to Maintain Your Healthy Gut Bacteria
4) STRETCH FOR 5 MINUTES EVERY DAY
Keeping our bodies flexible helps to reduce back and joint pain, increase strength and range of motion, plus stretching can also reduce our stress level. Stretching for as little as 5 minutes each day can have a dramatic impact on your overall health and daily life. Focus on stretching your back, shoulders, and legs to improve your postural control.
The frantic nature of modern day life offers few moments to work on your body and mind. Thankfully, studies have shown that practicing mindfulness and meditation for as little as 5 minutes every day can reduce your stress and anxiety and improve concentration. A 2011 MIT study found that meditation can even act as an effective pain reliever! Meditation is a skill and you may not be able to sustain long periods as a beginner, but by beginning slow and trying to keep your mind empty you will learn to sustain longer periods of meditative states. Set an alarm to practice meditation for 5 minutes every day and enjoy the many health benefits.
6) CUT DOWN YOUR SODIUM INTAKE
We have all been told at some stage in our lives that excess sodium in our diets is not good for us. However, many don’t know why this is the case. The simple answer is sodium plays an important role in the kidney’s filtration system. As blood is filtered through the kidneys, excess fluids are sucked out and moved to the bladder as waste. The kidneys need a delicate balance of sodium and potassium to do this, and having an imbalance limits the kidneys’ ability to function properly. This leads to higher blood pressure which puts extra strain on the other organs in the body, increasing the risk of developing kidney and heart disease. Avoid foods like canned vegetables, high-sodium content cereals and even bagels where possible to decrease your sodium intake.
7) CORRECT YOUR POSTURE
Everyone knows that we all need to work on our posture. Whether it be sitting in a chair at work, driving our cars or relaxing at home, it is very important that we ensure our posture is correct. Bad posture can lead to poor lung function, gastrointestinal issues, joint pain and even headaches! Improving your posture when sitting down is easy. Keep your back straight, your shoulders back and keep your weight evenly placed on both hips. Place your feet flat on the floor and there you have it, your perfect posture.
8) GET MORE SLEEP
Getting the right amount of sleep is crucial to both your physical and mental health. Sleep aids in muscle and tissue growth, and without getting the required z’s your body needs you can reduce your pain threshold, lengthen injury recovery time and even increase your risk of developing diabetes, heart disease and obesity. Memory retention, concentration and critical thinking are also impacted by your sleep quality. For adults, 7-9 hours of sleep is perfect. Make sure you are getting the right amount of sleep.